sleep

You go to bed exhausted with the sweet scent of sunscreen after a long day in the sun, but all you can do is toss and turn. Here are some things to try before bed to ensure a well-rested Summer's night of sleep.

• Eat at your normal time: Even though it stays lighter much later, it doesn't mean you should push dinnertime to 8 p.m. or 9 p.m. Eating a heavy meal too close to bedtime can cause digestive upset and heartburn, making you too uncomfortable to fall asleep. If hot weather makes you crave ice cream after dinner, be sure to enjoy it at least an hour or two before hitting the hay so the sugar doesn't pep you up.
• Kick back with a refreshing iced herbal tea: There's something about Summer weather that makes us want to reach for a cold beer or margarita, but drinking too much alcohol at night can cause fragmented sleep. Enjoy one alcoholic beverage to satisfy your craving, and if you still need to quench your thirst, go for seltzer with fruit slices or iced chamomile tea.
• Water before bed: Dehydration is more common in the Summer because the heat makes us lose more water. Not getting enough H2O can make you feel tired all day so ensure you're getting your fill of nature's beverage by sipping some 30 minutes or so before bed (not too close to bedtime or too much that you have to pee in the middle of the night). It can help move things along digestively as well, preventing constipation in the morning.
• Go for AC for allergy relief: Warmer weather means you can finally open the windows. The sweet sound of crickets chirping or the pelting of light Summer rain can help lull you to sleep, but if you suffer from seasonal allergies, pollen will blow right in, causing sneezing, coughing, and itchy eyes to keep you up. Use a small fan on your dresser or air-conditioning to keep you cool and you'll soon love the gentle whirring white noise.

Keep reading for more tips on getting a restful night of sleep tonight.

If your toddler has ever had a nightmare, then you know how scary it can be for him. But if, like Maggie C.'s 17-month-old son, he's "thrashing around" with "no regard for what's around him," then you're dealing with something that can be quite scary for you: night terrors. 

Keep reading.

We know it's taboo to embrace the midnight munchies, but there are some foods that can help you sleep better at night. If you're having trouble hitting the hay, foods like cherries and dairy can be great company to a healthy bedtime routine. What makes these foods after-hours worthy is that they have or help to produce melatonin, a hormone necessary for a healthy sleep cycle. So, although sleep aids can be a quick fix (it's OK, admit it), consider these healthy bites before you turn down the sheets tonight.

• Cherries: Finish each night with a cherry on top! Several studies have shown that cherry juice can help you sleep. Because cherries contain the magic of melatonin, participants in one study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice daily. If you're not a fan of tart cherry juice, fresh and dried cherries will have a similar effect.
• Oats: Truth is, about 20 bowls of oatmeal contain enough melatonin as a supplement, but that doesn't mean a little won't help. Between the melatonin and the rise in blood sugar, which in turn triggers insulin production, having a (healthy) oatmeal cookie won't hurt. Wash it down with a glass of milk (we'll soon explain why), and you should be on your way to sweet dreams.
• Dairy products: Speaking of milk, dairy products contain high amounts of tryptophan that produce melatonin and calcium that helps that process take place. Have a cup of yogurt or sip on a warm glass of milk before bed to help you unwind and get a good night's sleep.
• Rice: Rice is bedtime gold because it contains both melatonin and tryptophan. Try eating a meal that includes rice like a stir-fry or casserole, but don't overindulge too close before bed, as a heavy meal could interfere with sleep.

It's hard to force yourself out of bed when you wake up bleary-eyed, but one way to get up with ease is to prep your body to wake up at the same time feeling refreshed. Oftentimes, you're feeling groggy in the mornings because you're not getting good-quality sleep. Here are a couple of tips that may help:

• Keep it consistent. Don't try to sleep in on the weekends to make up for lost sleep. Keep your sleeping schedule consistent and not erratic, which means waking up and sleeping at the same time every day. Whenever you alter the times you get up and go to bed, you're disrupting your body clock.
• Get it checked out. Maybe the reason you're waking up drowsy is health-related. Certain medical conditions like sleep apnea can disrupt your night's rest. Disorders like depression can also cause you to feel drained of energy, a symptom that can contribute to your grogginess. Get it checked out with a doctor and treat the problem.
• You snooze, you lose. Hitting the snooze button on your alarm clock can actually make you more tired. Your body will try to go into a sleep cycle, but it'll be disrupted every time you're woken up by the snooze button (which usually goes off every 10 minutes), leaving you lethargic for the rest of the day.
• Lessen your caffeine intake. Drinking caffeinated drinks is a double-edged sword. It's a stimulant that wakes you right up but tends to be less effective over time and the more you intake.

Read on for more.

If the day has gone by and you're still trying to fit in a workout, going for intense exercise before bedtime may not be on the top of your evening to-do list. But while some research has shown that heavy cardio may disrupt circadian rhythms in some people, light exercises and stretching can actually help your body relax as you prepare for bedtime.

If you're one of those people who feel restless after an evening workout, vigorous exercise in the evening may not be for you. Instead, focus on restorative or low-intensity workouts that will still benefit your body without causing too much stress. Try a few of these:

• A 400-calorie, 50-minute walking workout
• A yoga flow workout that will bring happiness to your body and mind
• A stretching routine you can do in your bed
• A restorative yoga sequence that relaxes

Is it normal for toddlers to still wake mom up for some comfort in the middle of the night? A quick search of the Circle of Moms communities turns up many frustrated mothers sharing the difficult truth: their toddlers still wake up (and wake their moms up) in the middle of the night. If you're facing this situation too, here are some tips that may help.

Keep reading.

The typical nightcap has just been given a (healthy) makeover. That's right, insomniacs, it's time to trade in your sleep-disrupting cocktail for a healthier sip — cherry juice! Not given enough credit in the fruit-juice world, studies show that a glass of cherry juice can significantly help you sleep better.

Cherries contain melatonin, a natural antioxidant that helps to regulate your sleep cycle. Participants in the study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice daily. Although this may not seem like much, between a busy schedule and late-night computer time, we'll take anything we can get. So, rather than counting sheep, sip up with a cherry on top. And if that doesn't do it, we have 25 tips that just might . . .